CrossFit Mettle and Honor – NC FLEX Strength 5 SETS (Weight) 5 Weighted Pull-ups (Heavy) -Rest :10- Max Reps Banded Pull-up -Rest 1:30 b/t Sets- (Score is Weight on Pull-up) GOAL: RPE 8 | The goal here is to find a pull-up variation (weighted, strict, or negatives) that feels tough for FIVE reps. The last...Read More
CrossFit Mettle and Honor – NCCOMPETE REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting...Read More
CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more....Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 10 KB Deadlifts 10 Alt. Lunges :20/:20 SKB Suitcase Hold 10 Alt. Dead Bugs Into… AMRAP x 5 MINUTES 10 KB Bent Over Rows 10 Alt. KB Goblet Lunges :20/:20 SKB FR Hold 10 Sit-Ups Workout – All EMOM x 20...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) PARTNER WARM-UP OPTION AMRAP x 5 MINUTES P1: Bike (EZ Pace) P2: 4 Alt. Lunges + 6 SB Deadlifts + 8 Up-Downs* *Once P2 has completed a full round switch w/ P1. Into… AMRAP x 5 MINUTES P1: Bike (MOD Pace) P2: 4 Slam Ball...Read More
CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8 Tempo Standing Military Press (20X0) -Rest 1:30- 12-15 DB Lateral Raise* (Moderate) *On the final set of the DB lateral raise, take the set to failure. Then grab a lighter weight and take a set to failure again for a drop set. -Rest...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Biggest focus today is the Bike. Focus on what the hardest RPM pace you can consistently hold whether you jump into the partner version or the solo version! COMPETE | PART 1 7 ROUNDS FOR...Read More
CrossFit Mettle and Honor – NC FLEX Strength Front Squat (9-9-7-7-5-5 Tempo Front Squat (40X0) ) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 1 of 6. Finish with a tough set of 5 and get ready to build on this over the coming weeks. Yes—the tempo calls for 4 seconds...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Send it! Aim for unbroken on your reps (especially if you have never completed this unbroken before) but do not go to failure. If you have to drop the bar or from the HSPU quick...Read More
